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Lupin Bean Raw vs. Porridge — In-Depth Nutrition Comparison

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How are lupin Bean Raw and porridge different?

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, potassium, and vitamin B6 than porridge.
  • Daily need coverage for copper for lupin Bean Raw is 109% higher.

Lupins, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Lupin Bean Raw vs Porridge infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3860%
Contains more CalciumCalcium +102.3%
Contains more PotassiumPotassium +6231.3%
Contains more IronIron +16.6%
Contains more CopperCopper +2455%
Contains more ZincZinc +3553.8%
Contains more PhosphorusPhosphorus +2833.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +192.9%
Contains less SodiumSodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1063.6%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +321.2%
Contains more Vitamin B5Vitamin B5 +956.3%
Contains more Vitamin B6Vitamin B6 +2646.2%
Contains more FolateFolate +2858.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +2411.8%
Contains more FatsFats +4538.1%
Contains more CarbsCarbs +283.7%
Contains more OtherOther +1390.9%
Contains more WaterWater +739.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +13971.4%
Contains more Poly. FatPolyunsaturated fat +2039.5%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Porridge
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Porridge DV% diff.
Copper 1.022mg 0.04mg 109%
Manganese 2.382mg 0mg 104%
Folate 355µg 12µg 86%
Fiber 18.9g 0.5g 74%
Protein 36.17g 1.44g 69%
Phosphorus 440mg 15mg 61%
Vitamin B1 0.64mg 0.055mg 49%
Magnesium 198mg 5mg 46%
Zinc 4.75mg 0.13mg 42%
Potassium 1013mg 16mg 29%
Vitamin B6 0.357mg 0.013mg 26%
Polyunsaturated fat 2.439g 0.114g 16%
Calories 371kcal 50kcal 16%
Fats 9.74g 0.21g 15%
Vitamin B2 0.22mg 0.025mg 15%
Vitamin B5 0.75mg 0.071mg 14%
Monounsaturated fat 3.94g 0.028g 10%
Selenium 8.2µg 2.8µg 10%
Carbs 40.37g 10.52g 10%
Vitamin B3 2.19mg 0.52mg 10%
Calcium 176mg 87mg 9%
Iron 4.36mg 3.74mg 8%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.033g 5%
Net carbs 21.47g 10.02g N/A
Sugar 0.03g N/A
Sodium 15mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.289mg 0.02mg 0%
Threonine 1.331mg 0.045mg 0%
Isoleucine 1.615mg 0.063mg 0%
Leucine 2.743mg 0.11mg 0%
Lysine 1.933mg 0.037mg 0%
Methionine 0.255mg 0.027mg 0%
Phenylalanine 1.435mg 0.078mg 0%
Valine 1.51mg 0.07mg 0%
Histidine 1.03mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Lupin Bean Raw
4%
Porridge
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
21%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.123g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.